Pumpkin Chili Recipe: The Perfect Winter Stew


November 5, 2014 | Posted in Beans & Legumes, Easy Dinners, Gluten Free, Kid Friendly, Nutritious Recipes, Soups and Stews, Toddler Friendly | By

Disclaimer for my Pumpkin Chili Recipe post: This blog post contains affiliate links to Amazon.com, which means that if you click on the link then I will receive a percentage of the proceeds from your purchase.  

One of the hardest things about the fall season is cooking with pumpkin, because it’s nearly impossible to find a pumpkin recipe that doesn’t involve lots of sugar and fat.  It’s all pumpkin pie, pumpkin spice latte, pumpkin cookies, pumpkin bread, etc.

For me, this leads to an epidemic of pumpkin love handles, pumpkin buddha belly and pumpkin-induced double chin.  Still, I can’t resist fresh pumpkins when I see them at the farmer’s market or grocery store.  Their bright orange-ness is alluring and screams “nutrients” at me in a way I can’t walk away from.  Over the years, I’ve learned to use pumpkin for good rather than evil.

I made his pumpkin chili tonight and it was KILLER – a great, savory way to eat some pumpkin!  I used freshly chopped pumpkin, but you can certainly substitute canned puree if it’s all you have.


Pumpkin Chili Recipe - A Healthy Fall Dinner from TotalLifestyleManagement.com/

Pumpkin Chili Recipe

Pumpkin Chili Recipe
Prep time
Cook time
Total time
This delicious pumpkin chili recipe is meaty and slightly sweet.
Recipe type: Pumpkin Chili
Cuisine: American
Serves: 4 to 5
  • 1 lb lean ground turkey
  • 2-3 cups white beans, depending on how many beans you like
  • 2 cups pumpkin puree
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes or 6 fresh roma tomatoes, cut into ½ inch cubes
  • 1 tablespoon sweet paprika
  • 2 teaspoons chili powder
  • 1 tablespoon sage
  • ½ teaspoon salt
  • 1 cup vegetable stock
  • 1 tablespoon black strap molasses
  • 1 tablespoon olive oil, for sauteing
  1. Add oil, onions and garlic to a deep pot (like a dutch oven or a metal soup pot). Sautee on medium heat until translucent.
  2. Add ground turkey and brown.
  3. Add the tomatoes, vegetable stock, spices and molasses. Cover and simmer for 10 to 15 minutes.
  4. Remove from heat, let cool until warm and serve.


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Healthy Italian Food – This Tuscan Riboletta is Easy and Delicious

Tuscan Riboletta - Easy and Healthy

August 29, 2014 | Posted in Beans & Legumes, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Soups and Stews, Toddler Friendly, Vegetarian | By

Healthy Italian Food

Having grown up eating Italian food, I never would have dreamed that there is such a thing as Healthy Italian Food. As I’ve grown in my cooking and nutrition, however, I’ve found that many Italian dishes can fit quite well into a nutritious diet.

Healthy Italian Food: Tuscan Riboletta

Healthy Italian Food: Tuscan Riboletta

This Tuscan Riboletta is one of my favorite things to eat at home – it’s so fast to make and I usually have all the ingredients in my kitchen.  I whipped this up for a dinner party last week and served it with a side of store bought Italian Turkey Sausage.  I made an easy bruschetta for an appetizer and BAM I had an Italian-themed dinner party.

The Skinny

This recipe has tons of veggies in it, along with protein and slow digesting carbs from the white beans. Try it out and let me know what you think!

Healthy Italian: Tuscan Riboletta
Prep time
Cook time
Total time
Recipe type: Italian
Serves: 2
  • 1 carrot, peeled and chopped small.
  • 1 stalk celery, peeled and chopped small.
  • ½ red onion
  • 3 cups kale, chopped and stemmed
  • 1 can diced tomatoes - no sodium added.
  • 1.5 cups white beans, such as Cannelini or Northern Beans
  • 2 cups chicken or vegetable broth
  • ½ teaspoon sea salt
  • 2 cloves of garlic, finely chopped
  • 1 tablespoon + 1 teaspoon fennel seeds
  • 2 tablespoons olive oil
  • Bread for croutons, if desired.
  1. Pour one tablespoon of olive oil into the cast iron dutch oven.
  2. Add carrots, celery, onion and garlic. Sautee until soft.
  3. Place the fennel in a mortar and pestle. Grind with the pestle a few times, until the seeds are a little mashed up.
  4. Add diced tomatoes and fennel. Let cook for another minute.
  5. Add white beans and broth. Let simmer for 2 minutes and then add the kale.
  6. If you're making toasted croutons, chop your bread of choice into cubes, place on a baking sheet and spray with olive oil. Either place in a toaster oven or put the bread under a broiling pan for a few minutes - until the bread is crisp and browning.
  7. Cover and cook until the kale is soft.


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White Bean Macaroons – Gluten Free & Flourless

White Bean Macaroons - Flourless, 1 g of sugar and 90 calories each - gluten free. #whitebean #glutenfree #macaroons #vegetarian #flourless

April 9, 2014 | Posted in Beans & Legumes, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Toddler Friendly, Vegetarian | By

White Bean Macaroons??? I’m all about finding new ways to make tasty treats!!!  And this way is definitely new.

This is my original recipe for White Bean Macaroons – the combination of protein and fat with little sugar means this delicious treat won’t make your blood sugar go on a rollercoaster ride.  Even better, they’re really easy.  You’ll need a blender or food processor to make the puree.

White Bean Macaroons: Flourless, Gluten Free, Vegan and Surprisingly Delicious!

My one recipe made 22 cookies, clocking in at ~100 calories each with 3.5 grams of protein and less than 1 g of sugar per cookie.  I tend to be inconsistent with the size and number of cookies per batch, so know that an entire batch of batter measures at 2,250 calories and 70 g of protein – get an accurate measure of your own batch by dividing these measurements by the number of cookies you make.

I’d love these to have more protein, so I’m going to try adding my favorite unsweetened Sun Warrior Natural Protein powder next time!

White Bean Macaroons

White Bean Macaroons
Prep time
Cook time
Total time
Recipe type: Dessert
Cuisine: Dessert
Serves: 22
  • 3 cups white beans, pureed
  • ¼ cup honey (I don't make mine very sweet - just enough to be enjoyable - so I used a little less - use more if you like it sweet)
  • Optional: ¼ teaspoon stevia
  • 1.5 teaspoons vanilla extract
  • 2 eggs
  • 1 5 oz package of unsweetened flake coconut (shredded coconut)/approximately 2 cups
  1. Preheat your oven to 350 degrees F.
  2. Blend/process the white beans, honey, stevia, eggs and vanilla until smooth.
  3. Transfer from the blending container into a bowl. Add the package of unsweetened flake coconut and mix.
  4. Oil a baking pan or use parchment paper.
  5. Use your hands or a spoon to form balls, making each the size of a flat golf ball.
  6. Bake at 350 degrees for 18-20 minutes, or until the top of the macaroon is golden brown. If they fall apart then they're undercooked.
  7. Allow to cool and enjoy!
Nutrition Information
Serving size: 1 Calories: 100 Sugar: 1 g Protein: 3.5 g

The whole recipe makes 2,000 calories and 53 g of protein – I made 22 cookies with mine, which puts them at 90 calories each with 2.5 grams of protein and less than 1 gram of sugar each.


White Bean Macaroons – Gluten Free & Flourless – Total Lifestyle Management

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Red Bean Caramelized Onion Tacos


March 21, 2014 | Posted in Beans & Legumes, Kid Friendly, Meatless, Nutritious Recipes | By

Enjoy these Red Bean Caramelized Onion Tacos!  Come Friday and we’re out of food in our fridge.  Tacos are one of my favorite go-tos for an delicious, easy and nutritious meal.

Red Bean Caramelized Onion Tacos: Easy, Cheap, Healthy Dinners


I like to serve these with a side of spinach salad or a cabbage salad. Honestly, I don’t enjoy eating beans on their own – the caramelized onions add a sweetness that brings out the flavor of the beans and neutralizes their mushy texture.   I love to add Cholula Chili & Garlic hot sauce to mine, too!  When it comes to a grocery budget, you can’t beat the affordability of beans – all the red beans in this recipe cost me about eighty cents!  Tortillas are also affordable.

Recipe for Red Bean Caramelized Onion Tacos

Red Bean & Caramelized Onion Tacos
Prep time
Cook time
Total time
Cuisine: Mexican & Vegetarian
Serves: 3
  • 6 Corn or Whole Wheat Tortillas
  • 2.5 cups red beans, cooked or canned from dry.
  • 2 sweet or yellow onions, halved and sliced thin
  • 1 avocado
  • 2 tomatoes, chopped
  • 1 tbsp olive oil
  • 4 tbsp water
  • 1 tbsp chili powder
  • 1 tsp cumin
  • ½ tsp salt
  1. Heat a skillet on medium heat and add the olive oil. Swish the pan to coat.
  2. Add the onions and cook on medium heat until they're translucent.
  3. Add 2 tbspwater to the pan and continue to cook the onions on medium heat, five to ten minutes more.
  4. Add the beans, spices and water. Mix.
  5. Cook for 3-5 minutes, until the beans are heated. Meanwhile, heat your tortillas in the oven for 3 minutes at 350 degrees.
  6. Remove both the tortillas and the beans from heat.
  7. Place the beans mixture into the tortillas and top with the avocado and tomatoes.
  8. Enjoy
Nutrition Information
Serving size: 1 Taco Calories: 243



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White Bean Hummus

Try this easy white bean hummus for a delicious snack packed with protein, slow digesting carbs and healthy fats!

August 22, 2013 | Posted in Appetizers, Beans & Legumes, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Toddler Friendly, Vegetarian | By

This is a new favorite for my family and I – my toddler loves it, too.  We use it for dipping vegetables, in wraps or sandwiches and by the spoonful.  I’ve seen organic white bean hummus sold for as much as $7 per container in stores – make it yourself and save!

Try this easy white bean hummus for a delicious snack packed with protein, slow digesting carbs and healthy fats!

Try this easy white bean hummus for a delicious snack packed with protein, slow digesting carbs and healthy fats!

White beans are packed full of protein and slow-digesting carbohydrates, which are both part of a balanced diet.  Extra Virgin Olive Oil adds healthy fats, too!

White Bean Hummus
A simple and yummy recipe for white bean hummus, packed with protein, slow digesting carbs and healthy fats!
Recipe type: Appetizer or Snack
Cuisine: Mediterranean
  • 2 Cups White Beans, Rinsed (Cannellini or Great Northern Beans will both do)
  • 1 Head Garlic, roasted in the oven until soft
  • 3 Tablespoons Extra Virgin Olive Oil
  • 3 Tablespoons Water, Plus Extra to Make it Thinner for Your Blender/Tastes
  • Juice of One Small Lemon
  • ½ Teaspoon Cumin
  • ¼ Cup Tahini / Substitute Roasted Sesame Seeds if you have a very good blender.
  • Salt and Pepper to Taste
  1. Add all ingredients to a high speed blender and blend until creamy. You may need to add more water, depending how moist your beans were to start - otherwise, the hummus can be too thick and stop the blender from working effectively.
  2. Other suggestions to mix it up - Add
  3. /2 cup fresh Basil leaves
  4. Parmesan cheese
  5. Fresh, chopped Rosemary or thyme.
  6. Serving Suggestions:
  7. Spread on Toast or Sandwiches. I like it with tuna and ezekiel bread, to make a hummus-and-tuna-melt!
  8. Serve with vegetables for dipping.
  9. Eat with a spoon!



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